Strength
Power Clean
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm
WOD 15 min AMRAP
5 Ring Dips (If you have a Muscle Up, set rings high & start your first dip from a MU)
20 Double Unders
5 Box Jumps
Stabilization
3 Max reps T2B (1min rest between sets)
Post loads/time to comments
Power Cleans: 85kgs, 90kgs, 95kgs(2)
ReplyDeleteWOD: 4 rounds.
I was never going to trouble the scorers too much today. My focus was to complete all dips, bicep to ring, on the rings in the middle of the box.
Power Clean: Based on 1RM of 90kg
ReplyDelete3 x 66kg, 3 x 70kg (rounded up from 69), 9 x 72kg
WOD: Scaled Blue Band MU Trans, Rest Rxd
5 Rounds Even.
Managed 1st round of dips unbroken, the 4+1, 4+1, 3+2, 3+2.
T2B: 12, 3, 4
The grip stregth just wasn't there after the 1st set. Something else to work on.
power cleans
ReplyDelete80x3,85x3,90x5
wod
5+5rxd (sort of)
1st set of dips had rings set too high to get into false grip and couldnt muscle up into position, so did 5 on lower rings.sets 2,3,4,5 placed 20kg bumper under feet and completed rxd. last 5 dips, 2 from mu, then 3 on lower rings
t2b
18,8,7
Power Cleans
ReplyDelete80, 85, 90(5)
WOD-6+2 R'xd.
First 3 sets all unbroken muscle ups dips, D/U, BJ
Last 3 sets 2 muscle ups per set, D/U & BJ Unbroken.
T2B 13, 7, 4
Not Impressed with todays performance
power cleans:
ReplyDelete(i need to find my new 1rm)
went off my old one 50kg
3@41
3@43.5
3@46
WOD:
7+3 rounds muscle up then into ring dips are sooo much harder then consecutive muscle ups.
T2B: kipping styles with jody :D lol
13,10,8
then this arvo i had pt with HC thanks again for another really good session :)
Power cleans
ReplyDelete3 @ 41
3 @ 43.5
5 @ 46
3 @ 50
WOD rxd 10 + 24
I disagree with Courtney I prefer Muscle up dips
Did all sets unbroken (Less Muscle ups which siuts me better)
T2B 25, 20 ,20
Well done Stacey today PB Power cleans, swings and double unders WOOOO HOOOOO : )
ADIOS AMIGOS
Power Cleans
ReplyDelete3 @ 50
3 @ 55
6 @ 60
WOD 7 + 11 Subbed 10 situps for ring dips as shoulders is playing up.
Also got 2 lots of Double unders un-broken super happy with this wanted to keep going on the first lot then relised I can cause it was mid WOD.
TTFN
Power clean: 33k, 35.5k, 38k x 7
ReplyDeleteWOD: 7 rounds + 8
T2B: 20, 12, 12 = 44
PowerCleans- 65(3),70(3),75(1),75(1)
ReplyDeleteWod - 9 + 4 (MU on first round then attempts on each other couldn't quite nail it so did dips on lower rings :( )
T2B- 20,10,11 got the Kip going!!
This comment has been removed by a blog administrator.
ReplyDeletePower Cleans:
ReplyDelete3 @ 44kg (1 Set)
3 @ 46kg (4 Sets)
1 Set Max Reps 6 @ 50kg
1 Set Max Reps 8 @ 50kg
WOD: 9+2 Regular Ring Dips
T2B: 12, 10, 10
Today I saw Margaret get 2 Double Unders, what I find just so great about this is not that at 78 she can do it, it's her mindset.....not for a moment did she think it was unobtainable, watching Margaret do this pleased me no end and proud that she is a part of CFP, HC....the way you coach Margaret and have the faith in her abilities is also nice to observe, it's a good pairing. I can't wait to witness Margaret take a podium position in the Masters category at Top Dog, it's gonna happen.
Power cleans: 45 x 3, 50 x 3, 55 x 2
ReplyDeleteWOD: 6 + 3 reps scaled muscle up transitions then dips on tippy toes
100% AGREE WITH EVERYTHING U SAID VRON :D
ReplyDeleteyieoowwww go NANNA u are going to make a podium spot for sure :)
CFP'S NANNA :)
Well done Margaret your a hot mama !!!
ReplyDeletePower clean 35x3 37x3 40x9
WOD 4+15 MU on red band got two lots of ring dips unbroken
T2B 15 15 16
Tabata push ups
ReplyDelete10,10,10,10,10,10,10,10
Total = 80
Power clean
3 @ 65kg
3 @ 70kg
3 @ 75kg
WOD
8 rounds + 2 reps as RXD
T2B
25,6,10